In life, many people love walking the most, but they are worried that excessive walking hurts their knees. Middle-aged and elderly people with degenerate knee joints often have bad walking postures. If the posture is wrong, walking too much will aggravate joint pain.
Remember these tips for walking walk ten thousand steps a day without hurting your knees!
01
Correct the "outer eight"
When walking, keep both toes facing directly in front, and the distance between the feet is the same as the distance between the pelvis.
02
light out the sole
When the front foot lands, the heels fall lightly on the ground and the sole illuminates forward.
03
Take big steps
When walking, take big steps and swing your arms away.
04
Press the ground forcefully
When the back foot is off the ground, make the ground forcefully thrust. 05
Change to a pair of "good shoes"
wear appropriate shoes, such as jogging shoes , which can buffer the ground recoil force when walking, thereby protecting knee joint . You should check your shoes every six months. If you experience heel wear, collapse of the heel to a certain side, and significantly reduce the elasticity of the sole or heel, you should replace it with new shoes.
practice frequently. If you develop habits naturally and change your walking posture, you can walk without hurting your knees. gait analysis can find the problem and conduct targeted training, which can help reduce walking pain and increase walking speed and distance, so as to no longer allow knee degeneration to affect the feet.
Walking healthily remember these and double the effects!
adhere to the following key points when walking, and double the effects of fitness and strengthening.
01 Walking time: The best afternoon
From 6:00 to 12:00 am is the high incidence stage of cardiovascular and cerebrovascular events. The light at night is poor, and it is prone to accidental damage such as falls. Therefore, exercise is better in the afternoon, especially for the elderly with cardiovascular disease.
02 Walking location: park, grassland!
is best in places with better air environment, such as a park, which is a good choice. In addition, plastic grasslands are more suitable for walking and exercise than asphalt roads, which can slow down the impact on the knee joints.
03 Walking rhythm: Height multiplied by 0.45-0.5!
The stride of walking is determined by the personal height, and the most reasonable stride is multiplying the height by 0.45-0.5.
04 Walking intensity: Don’t blindly pursue quantity
Walking exercise remember not to ignore your physical condition because of the number of steps. You should develop good habits. It is best to proceed step by step and follow your ability. You should not walk too much or too frequently when walking. Especially for people who are obese or have joint diseases, you should be alert to excessive weight-bearing walking aggravate the wear of joint cartilage.
04 Walking rhythm: gradually
must be gradually , don’t go wild as soon as you come! Moreover, you can do more warm-up movements before leaving to stretch your muscles and bones to better avoid bone and joint damage.
Source: Popular Science China
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